Back and Biceps:
Barbell rows:
1 warm up set (135lbs)
2 sets of 8 reps 225lbs (will go up in weight next workout and do 6 reps)
T bar rows: 1 warm up set (3 plates), 1 set 6 plates 4-6 reps, 1 set 5 plates 10-12 reps
Chins: 1 set with 45lbs attached , 1 set with 25lbs. 8-10 reps (sometimes I do this as a first excercise and use up to 70lbs)
Barbell Curls: 2 sets 130lbs 6 reps, 1 set 135lbs 3-4 reps
Standing Dumbell curls 1 set 60lbs 5-6 reps
Seated incline dumbell curls: 1 set 50lbs 8 reps
Chest and Triceps
Barbell Bench Press, 2 warm up sets (135, 185lbs) 1 set 230lbs 7 reps, 1 set 235 4-5 reps
Incline Barbell Bench Press 1 set 205, 1 set 215lbs (6-10 reps) (I recently started doing this exercise, usually do 100lb dumbbells on incline)
EZ bar overhead barbell extensions: 2 warm up sets, 1 set 120lbs 8-10 reps, 1 set 130lbs 5 reps
Press downs: stack + extra plate: 2 sets 12-15 reps
One arm dumbell extension: 2 sets 45lbs (first set 8 reps, 2nd set 4-5 reps (cashed).
Quads, Hams and Calves
Squats, 2 warm up sets (135, 185) 2 sets 225lbs (11 reps) (I tore my ACL, MCL a while ago so I stay light and I just started squatting again 5 weeks ago).
2 sets cable leg press: 410lbs 6-8 reps OR 7 plates a side on cybex leg press
Stiff Leg Deadlifts: 1 warmup set 135lbs, 2 sets 225lbs 8-10 reps
leg curls: 1 set 130lbs 6 reps
seated calf raises, 90lbs warmup, 3 sets 160-170lbs (3 plates, 35lb plate) 6-10 reps
cable leg press calf raises: 2 sets 330lbs 8 reps
Shoulders and calves
Dumbell military press, 2 warm up sets, 1 set 90lb dumbells 4-6 reps OR standing barbell military press (155-170lbs). (Hard as hell to do standing but work delts the best).
side laterals: 1 set 40lb dumbbells. 6 reps
Barbell Shrugs: 2 warmup sets (135, 225lbs) 2 sets 315lbs 8, 6 reps
Chest machine Shrugs 1 warmup set (2 plates a side) 2 sets 4 plates a side (360lbs) 6-8 reps